269 Aulin Ave Ste 1011, Oviedo, Florida 32765


Request More Information

Request More Information

Request More Information

The word protein is of Greek origin, from the word proteios, which means “of prime importance.” That’s why it’s one of our 6 Pillars of Nutrition here at Breakthrough Fitness.

  • Protein, like fruits and vegetables, should be eaten at every meal. Take a look at your plate before you eat – if there isn’t protein, it isn’t a meal.
  • If fruits and vegetables are taking up one-half to three-quarters of your plate, protein should take up one-quarter to one-half of it.

We need protein for a variety of reasons. If we look at it through the lens of fat loss and improving body composition, optimizing our protein intake is important for:

Muscle retention

  • When we eat fewer calories than we are burning, we are in a calorie deficit.
  • When this happens, our body has a tendency to break down muscle to use for fuel and other processes in the body.
  • We don’t want this because muscle helps us burn more calories and is one the more important factors in health and longevity.
  • Research shows that by increasing protein intake to an optimal level, we can help maintain our muscle even when calories are limited.


  • When we train and work out, our body breaks down muscle.
  • We can only become stronger and fitter after our body rebuilds that muscle.
  • Protein is needed for this process. It signals our body to start building muscle and provides the building blocks to rebuild and repair muscle.


  • The feeling of fullness.
  • When we are full we wait longer before eating the next meal.
  • When you compare protein, fats and carbs, protein is the most satiating.
  • Pairing protein with fruits and vegetables gives you a killer 1-2 punch for controlling appetite and increasing satiety.

What counts as protein?

  • For all intents and purposes, we are talking about 1-2 palm-sized portions of lean animal protein (beef, chicken, pork, fish, tofu, lean plant-based meat alternatives).
  • Eggs, egg whites and dairy products are great sources of protein as well.

What do I mean by lean protein?

  • Removal of skin and visible external fat removed.
  • This will cut down on the excess fat.

Most Americans eat a small amount of protein at breakfast, a little at lunch and their largest amount at dinner. This means they are only hitting that muscle-building switch once per day.

If we just spread the same TOTAL amount of protein out across the 3 main meals, we can actually increase those muscle-building signals by 25%. It’s the same amount of protein, just used more effectively.

Keep moving,

Coach Dom

At Breakthrough Fitness, we help busy people across Oviedo become STRONGER. HEALTHIER.

Request information

Request Information Now!